The Japanese are well known to have some of the longest life expectancies in the world, which many attribute to the Japanese diet. But what is less well known is that Japanese women have the lowest rates of obesity (only 2.9%) in modern cultures.
In Japanese Women Don’t Get Old or Fat author Naomi Moriyama shares with readers the basic elements of the Japanese approach to eating stating that her book is “not a diet plan but a whole new way of falling in love with food”.
The Japanese Diet Basics
The emphasis is on small portions of fresh seasonal food. Dieters are advised to value quality over quantity and to eat slowly so as to appreciate the flavors of the food and reach a feeling of satisfaction with less food.
A major factor of the Japanese way of eating is to eat until 80% full. In addition a great deal of emphasis is placed on presentation and making the food look beautiful and appealing to the eye.
Dairy and bread are not part of the diet and when beef and chicken are included in meals they are regarded more as condiments rather than the main focus of the meal. Fresh fruit is the preferred dessert however if a richer dessert is eaten it is in very small quantities.
In Japan breakfast is considered the most important meal of the day and is often the largest. Moriyama introduces dieters to the concept of the Japanese power breakfast, which consists of miso soup, rice, egg or fish, vegetables, fruit and green tea.
Recommended Foods
Moriyama outlines the seven pillars of the Japanese diet that are the foundation of the dietary aspect of this plan:
- Fish such as salmon and mackerel.
- Vegetables including daikon radish and sea vegetables.
- Rice (preferably brown).
- Soy (tofu, miso, soy sauce, endamame).
- Noodles (soba, udon, ramen, somen).
- Fruit such as Fuji apples, tangerines, and persimmons.
- Tea preferably green.
Sample Diet Plan
Breakfast
Miso Soup
1 cup white rice
1 egg
Nori seaweed strips
Green tea
Lunch
Teriyaki fish
Rice
Asian greens
Green tea
Snack
Fuji Apple
Dinner
Chicken
Rice
Miso soup
Sea vegetables with tofu
Evening Snack
Tangerine
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[NOTE: It goes without saying that any eating plan must be accompanied with a healthy lifestyle (ie. exercise.....and chill on the partying). Our individual body constitutions require different nutrients, so I would always advise consulting with a doctor and/or dietitian to see what may be best suited for you.]
